Comparing Nutrients in 7 ounces Tomatoes VS Raw Coconut Cream

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Raw Coconut Cream	4%	88%	8%

Macro Nutrients

	Tomatoes	Raw Coconut Cream	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	71% 69g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	191% 61g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	4.42% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.94% 7.7g	10% 13g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	3.75% 2.7g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	6.27% 2.4g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Raw Coconut Cream	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	7.17% 0.093mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.1% 0.93μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	11.4% 45.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	30.2% 27mg	6.17% 5.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.14% 1.07mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Raw Coconut Cream	Recommended Dietary Allowance
Calcium	2% 20mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	83.3% 0.75mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	6.7% 0.54mg	56.6% 4.52mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	113% 2.6mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.8% 47.6mg	34.6% 242mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	5.07% 188g	2.9% 107g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Raw Coconut Cream:

• Raw Ripe Red Tomatoes have more Vitamin A, 1.2 times more Vitamin B1, more Vitamin B2, 1.7 times more Vitamin B6 and 4.9 times more Vitamin C than Raw Coconut Cream.
• While Raw Coconut Cream contains 1.5 times more Vitamin B3, 2.9 times more Vitamin B5 and 1.5 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw Coconut Cream have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Raw Coconut Cream:

• Raw Ripe Red Tomatoes have 1.8 times more Water than Raw Coconut Cream.
• While Raw Coconut Cream contains 6.4 times more Copper, 8.4 times more Iron, 2.5 times more Magnesium, 11.4 times more Manganese, 5.1 times more Phosphorus, 1.4 times more Potassium and 5.6 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Coconut Cream have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Coconut Cream contains 18.3 times more Energy, 173.4 times more Fat, 1098.3 times more Saturated Fat, 4.7 times more Omega 6, 1.7 times more Carbohydrate, 1.8 times more Fiber and 4.1 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw Coconut Cream have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.